Back & Biceps: Pull for Size
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Full Workout Routine
T-bar Row Round 1
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SET 1 - warm up
Weight: Use a light weight to warm up your back (example: 20 kg). My setup: Let your arms relax and fully extend at the bottom of the movement. As you pull, lift your chest and drive your shoulders back. Keep your upper body leaning forward and avoid raising your torso too much during the rep. Pull the handle toward your lower stomach while keeping your elbows tucked close to your body to place more emphasis on the lats. If you pull higher toward the solar plexus (upper abs) and allow your elbows to flare out, you will shift more of the emphasis toward the mid-back and trapezius.
Reps: 12 -
Rest: 1m 30s
I’m an IFBB Pro competing in the 212 division, with 12 years of training experience and 6 years dedicated specifically to bodybuilding. In 2025, I won the Prague Pro, earning my qualification for the Mr. Olympia stage. Over the years, I’ve built my approach around hard training, consistency, proper execution, and learning what actually works in practice. On this channel, I’ll share my workouts, training methods, programs, and the experience I’ve gained throughout my journey from years in the gym to competing at the professional level.
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